Cycling for stress relief – Workout with an e-bike too

Cycling for body and mind

Spent the whole day sitting in front of the computer working again? Then get on your bike and take a ride around the block. Cycling brings a host of positive effects—for body AND mind. When you go for an after-work ride on your bike, your body relaxes, pretty much all muscles and joints are engaged (but not overloaded), and your gaze drifts over your surroundings. You automatically breathe deeply, taking in more oxygen. And what if you want to get a bit of a workout, too? That works on a bike as well. Even if you own an e-bike, it's possible. We'll explain how in today's article.

5 positive effects of cycling

First, let's look at the positive effects that cycling brings. Why is cycling healthy?

1. Cycling is gentle on the joints
   Especially if you are carrying a few extra pounds, the bicycle is an ideal means of transportation. Your body weight doesn't put full pressure on your hips, knees, and ankles as it would when walking, hiking, or jogging; instead, most of it is supported by the saddle. This protects your joints and actually strengthens them, as they are still engaged, just not overstressed.

2. Cycling gets your circulation going
   By continuously pedaling, your cardiovascular system gets going. Your heart rate increases, blood begins to flow faster, and the increased oxygen intake stimulates the brain. As a result, blood vessels become stronger and more flexible, actively helping you reduce the risk of cardiovascular disease and type 2 diabetes.

3. Cycling relaxes the mind
   When you go on a longer ride through a beautiful landscape at a relaxed pace, your mind and breathing settle down. Your eyes wander and discover things along the trail, your mind calms almost automatically, and stress is relieved. In addition, cycling produces neurotransmitters like endorphin and serotonin, which are responsible for feelings of happiness.

4. Cycling in good company and anywhere
   You don't have to travel anywhere just to start cycling. Instead, you can meet up with your best friend right outside your front door and head out on a scenic bike ride together. Cycling is a social activity. Being out and about in a small group, with your partner, or with friends is so much more enjoyable.

5. Cycling is a free workout for your abs, legs, and glutes
   Especially when gyms are closed, yet you still don't want to skip your legs, bums, and tums workout: hop on your bike and take a ride through town or nature. Because when you cycle, you're also training your muscles, almost as a side benefit. In particular, your calves, thigh muscles, and glutes are targeted and worked while riding.

Cycling with an e-bike: benefits and useful facts

The electric bike, or e-bike for short, is becoming increasingly popular here as well. Older adults in particular, who still like to stay active, are swapping their normal bike for an e-bike—or using both. But among younger cycling fans, too, more and more electric bike owners are emerging.

What are the benefits of an e-bike? What do I need to know about it?

• The “real” e-bike has a twist throttle, a top speed of 20 km/h, and can therefore be propelled without pedaling. It is therefore considered a light moped and requires an operating permit and insurance.

• The so-called pedelec (Pedal Electric Cycle), on the other hand, is the commonly known "e-bike" that most people prefer: The electric motor assists the cyclist while pedaling and automatically cuts off at speeds over 25 km/h. Legally, the pedelec does not require a special license, you can theoretically ride it without a helmet (which is, of course, strongly discouraged!), and you are allowed to ride it on standard bike paths.

• Especially on gentle inclines, the engaged electric motor can be a huge help. In addition, you can cover longer distances with your pedelec. This can give you even more motivation to hop on your bike for a ride.

• Especially for people who aren't quite as physically fit, an e-bike can be a great help and source of motivation. Thanks to the comfort, the fun of riding returns too. And at the same time, you're still doing something good for your body because you're still moving.

• An advantage for fitter individuals: You can control the level of motor assistance. You can choose to get a lot of support from the motor or very little—it's entirely up to you. Or, on a flat stretch of road, you can simply turn the electric motor off completely, using your e-bike like a standard bicycle and doing all the pedaling yourself.

• Your operating range expands significantly. With an e-bike, you now have the opportunity to cycle into areas you couldn't even reach before with a normal bike. This is fun and motivates you to discover new things.

  The e-bike as exercise equipment: Fun workouts

  The great advantage of a good e-bike is certainly that almost anyone can ride it, regardless of age and fitness level. Studies have shown that e-bike riders are on the move longer and more frequently on average. So if you want to swap your exercise bike for a bit of fresh air outdoors on a sunny winter day, simply take a short workout ride on your e-bike. To get a bit more physical effort, choose the lowest possible motor assistance during the ride and only switch it on when you feel it's getting too strenuous and your body could use a little break. You can also easily grab the e-bike for city trips where you used to take the car and do your small errands with it. This way, you gradually build a solid basic fitness level and boost your endurance. For anyone who might not be able to jump back fully into training due to an injury, regular e-bike rides are the perfect re-entry into training. This lets you rebuild your endurance slowly without getting overwhelmed right away. Regular rides on an e-bike are not only fun, but also help boost your overall fitness. On top of that, you also strengthen your immune system and your cardiovascular system, while training your sense of balance and coordination.

  American researchers have found that e-bike users generally show higher motivation to move more often and for longer periods on their bikes. As a result, they achieved better blood test values than users of conventional bicycles. And particularly overweight individuals who previously might not have enjoyed riding a normal bike because it felt too strenuous can gain significantly more confidence, courage, and optimism with the support of an e-bike, integrating movement into their daily routine more frequently.

  An e-bike helps you build fitness and endurance in many ways. So go ahead and give it a try—have fun!